Monday, October 23

Getting Fit and Staying There...

"Those who think they have not time for bodily exercise will 
sooner or later have to find time for illness."  ~Edward Stanley

I have worked out, on and off, for my entire life. As a kid, I took tons of dance, ice skating, and swimming lessons. In high school, I swam varsity. During college, I took advantage of my PE electives to learn how to fence and a few other things. Once done with college, I joined a gym. In my late 20's and through my 30's, I did Jazzercise. In my 40's, I was back in the gym, but fell off because I was "too busy." In my 50's, I started out sluggish, but then started doing more and felt good. Then I got injured. For almost 6 years, I suffered from plantar fasciitis, and then from achilles tendinitis. I did everything I was told to do to help cure it. I lost weight, I worked with a physical therapist, I rested, I stretched, I rolled a tennis ball, I did everything short of cortisone injections (and I was considering those). Nothing helped.

What ended up healing everything and helping was not giving up. I got moving and I kept moving. I stayed alert to my body signals of "ok, you're done." but I didn't give up and I didn't stop. I modified. I modified more. I didn't do some moves and substituted other moves, but I kept moving. I believe this has made all of the difference. Today I have a rare ache in the ankle, and stretching usually takes care of it right away. I will admit, I'm mighty cautious about what I do! If a move hurts, I find an alternative. I don't "push through" as I would have earlier in life.

I think we need to find ways to keep moving, no matter what age we are. It's too easy to let our sedentary lifestyles take over, and too easy to convince ourselves that we "don't have time" to workout, around commuting, work, family, and other obligations. It's a big lie, and it needs to stop! Moving your body is so so important. There is something in our bodies called "synovial fluid." Not to get super scientific, but synovial fluid makes the joints slide and move easily. It's like oil in a car engine, and it's super important. I think it's gotten all to easy to say that it hurts to exercise, and it's become an easy way out. I also believe that there is something for everyone. Everyone can find some way to move their body and preserve their mobility.

I believe that there's more to the whole moving thing than just doing something. Three things leap to mind in regard to exercise for me: find something you enjoy,find a way of eating that can be a lifestyle rather than a bandaid, and support your body with superfoods and great supplements.

Do something you enjoy
For me, I have always loved dancing. I do not like to run. Ever. It's no secret that I'm a Beachbody coach and that I love the Beachbody on Demand program. I think I've mentioned it enough so everyone knows. My favorite workouts are Cize, 21 Day Fix, Shift Shop, Country Heat, Rockin' Body, Focus T25, and Turbo Jam. Crazy, right? These are all high intensity programs, BUT, by listening to my body and modifying what I need to, I am able to successfully do them, and have fun, while taking care of myself.

Eating is a lifestyle not a bandaid
I'm allergic to the word diet. You say diet, I shut down. Having said that, making a lifestyle change is a positive, meaning that you are making a choice to make a new, healthier habit that will sustain your body and enable you to grow and do more. (Should that say shrink and do more? LOL) Anyhow, I don't approach my food as a problem to be solved, or as something I'm going to do for a little while and then stop doing. This is my life. I only have ONE body. I have to decide to make better choices, and stick to them. I am not perfect, but every day I start the day with an agreement with myself that I will feed my body nutritious, healthy food that will help me go through my day successfully and healthily. I view my food as fuel. Instead of focusing on what I can't have, I focus on all of the amazing things I CAN have! Instead of a sweet breakfast treat in the morning, I might have a small bowl of grapes or a banana. I know that both are good for me and provide solid nutrition.

On the same topic, I try not to leave meals to chance. Here are a few of my tips on that.
If we eat out, I try to look at the menu ahead of time and figure out a few choices. I used to pick one thing and then, once I got to the place, look at the menu and get all out of sorts because I didn't really *want* that one thing. However, now I pick a couple of options, and then make my final choice once I'm live and in person. See the difference? Instead of buttonholing myself into a very tight corner, I give myself some space and room to make a final choice, so it doesn't feel uncomfortable or forced.

During the week, I take my lunch to work. Every. single. day. I used to take it 4 days a week and eat out on the 5th day, but I decided, one week that I'd rather just bring my lunch every day. I enjoy my lunches. They are delicious and healthy! I meal prep on Sunday, making 5 lunches, in containers that I can grab in the morning and take with me. It takes away yet another danger zone, and it's a simple and happy habit.

Support your body with Superfoods and great nutrition
For breakfast, I almost always have my Shakeology superfood dense nutrient-packed shake, with a banana, ice, almond milk and whatever else I toss in, like spinach. I get an extra serving of veggies in before 8 am! That's on top of the fact that the Shakeology is so chockful of healthy superfoods. I love it!!

I also shop for the best produce I can afford. I try to buy organic, but don't always, because sometimes it's just not feasible. On Sunday, when I make my lunches, I will often cook extra vegetables so that there are no excuses during the week for not having them. This has helped me stay on track more than once, but that's a post for another day!

For now, keep going. If you aren't working out, please start. If you need help or guidance with workouts, I'm here to help and happy to assist. I'm down over 33 lbs and over 25 inches so far this year, with no end in sight! I'm getting stronger and more fit every day. I have a lifetime of athletics behind me and a world of experience with food that I'm willing to share!

I'm starting to tag my workouts #fitnfabover55 on Facebook, join me, ok?

-- Have a wonderful day!

Thursday, October 12

Books, books, books!

I have always been a huge reader, but this year, I am on a different path, reading lots of personal development books, and loving them. The first book on the list I read as a recommendation from my friend, Melody Ross. I started it in January at a scrapbooking retreat, and, honestly, I was at the beach, and could have just curled up in my room with this book and read for the entire week, it was THAT good!!! 

These are some of the books I have been reading, and I have to say, I highly recommend all of them! The first few on the list came from signing up to be a Certified Soul Restoration Instructor, and the rest came from either recommendations as books related to those, or recommended as part of my Beachbody Coaching business. I'm finding that one book seems to lead to another, and I'm learning so so so much!

Please take a look and consider reading some of these amazing books. (I've listened to most of them on Audible while driving to and from work!)

  1. Resilience: Hard-Won Wisdom for Living a Better Life, Eric Greitens 
  2. How to Win Friends and Influence People, Dale Carnegie
  3. Live Does, Bob Goth
  4. Leadership and Self-Deception, The Arbinger Institute
  5. Remembering Wholeness: A Personal Handbook for Thriving in the 21st Century, Carol Tuttle
  6. The Power of Habit: Why we do What we do in Life and Business, Charles Dehigg
  7. You Are a Badass, Jenn Sincero
  8. Braving the Wilderness, Brene Grown
  9. SuperLife: The 5 Forces That Will Make You Healthy, Fit, and Eternally Awesome, Darin Olien
  10. #GIRLBOSS, Sophia Amoruso

I'm now reading You are a Badass at Making Money, Jen Sincero because I loved the first book so much. There's a lot of relevant information in this book! I recommend it highly.

I'm also trying to work my way through The Miracle Morning, Hal Elrod, but in the first hour of the book, I got horribly "triggered" by his description of a car accident, and it's been hard to get back to it, but I need to finish it because I keep hearing awesome stuff about it.

Anyhow, I'll try to keep updating this list, but if you are looking for some good personal development books, all these are awesome!!